COVID-19

Keep Safe, STAY HOME

Focus On What You Can Control

Worrying endlessly for hours about all possible negative outcomes can exacerbate your anxiety, rather than reducing it.

Instead, limit your "worry time" by taking an hour or less to list down your worries. This list should contain two columns: one for things that you can control, and the other for those that you can't, and be the basis for formulating plans for addressing things that you can control once complete. After the list is completed, allot some time to refine your plans for the things under your control -- up to 10-15 minutes a day, and not right before going to bed -- while reminding yourself that others are beyond your control.

If you wake up in the morning feeling anxious or worried, get out of your bed, open the window, look outside and do something that should keep you busy.

Stick To A Consistent Sleeping Routine

Your bed is not for worrying all day, but for sleep (and also sex). Even in the middle of a global health crisis that has changed daily life for months, it is still a good idea to stick to a regular bedtime routine. Keep calming pre-sleep routines, skip any caffeinated drink and keep your gadgets somewhere where you could not reach them.

Use Your Time Wisely

Distractions are good for keeping your mind off troubles. These include mindless distractions such as video games and TV. However, too much can spell trouble as far as your mental and emotional health is concerned.

Instead, use your time on home quarantine to do something that can engage your mind. Learn new skills or interests, such as music and cleaning your own room or closets.

Avoid Catastrophising

Catastrophising is a form of anxiety that causes you to be focused on the most disastrous, catastrophic outcomes. When you stop and think about it, it actually scares you unnecessarily, instead of doing anything about a difficult situation.

Stay Connected

Staying connected with others is another way to combat anxiety -- one that has been made difficult by social distancing measures. Fortunately, there are resources available that we can use to do it without the need to be physically there. These include text messaging, phone calls and social media as well as meeting platforms such as FaceTime. Others found more creative ways to virtually hang out, for example, by playing games, cooking and eating meals together.

It is also a good time to know who matters to you. You can start by making a list of personal connections, starting with your inner circle comprising of immediate family members and close friends. This list can be extended to extended family, neighbors, co-workers, old friends and acquaintances from various groups and organisations. What is important is you are practicing the art of reaching out, which helps others who are living alone or feeling lonely or isolated.

COVID-19 SYMPTOMS

COVID-19 affects different people in different ways. Most infected people will develop mild to moderate illness and recover without hospitalization.

Most common symptoms:

fever
dry cough
tiredness
Less common symptoms:
aches and pains
sore throat
diarrhoea
conjunctivitis
headache
loss of taste or smell
a rash on skin, or discolouration of fingers or toes